Breakfast Recipes
1. Avocado and Egg Toast
– Whole-grain or low-carb bread
– Mashed avocado
– Poached or boiled egg
– Sprinkle of chili flakes or black pepper
Tip: Add a side of leafy greens for extra fiber.
2. Greek Yogurt Parfait
– Unsweetened Greek yogurt
– Fresh berries (blueberries, strawberries, or raspberries)
– A handful of nuts or seeds (almonds, chia seeds, or flaxseeds)
– Optional: A drizzle of sugar-free honey or a pinch of cinnamon
3. Vegetable Omelette
– Eggs or egg whites
– Spinach, bell peppers, mushrooms, and onions
– A sprinkle of low-fat cheese (optional)
– Serve with a slice of whole-grain toast or a small avocado.
Lunch Recipes
1. Grilled Chicken Salad
– Grilled chicken breast
– Mixed greens (spinach, arugula, kale)
– Cherry tomatoes, cucumbers, and carrots
– Olive oil and lemon dressing
– Add quinoa or chickpeas for extra fiber and protein.
2. Lentil and Vegetable Soup
– Red or green lentils
– Carrots, celery, onions, and tomatoes
– Low-sodium vegetable broth
– Season with turmeric, cumin, and black pepper.
3. Zucchini Noodles with Pesto
– Spiralized zucchini (zoodles)
– Homemade basil pesto (olive oil, basil, garlic, pine nuts, and Parmesan)
– Grilled shrimp or tofu for protein.
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Dinner Recipes
1. Baked Salmon with Asparagus
– Salmon fillet seasoned with lemon, garlic, and dill
– Roasted asparagus or broccoli on the side
– Serve with a small portion of quinoa or cauliflower rice.
2. Turkey and Black Bean Chili
– Ground turkey
– Black beans, diced tomatoes, and bell peppers
– Season with chili powder, cumin, and paprika
– Top with a dollop of Greek yogurt and fresh cilantro.
3. Stuffed Bell Peppers
– Bell peppers stuffed with a mix of lean ground turkey, quinoa, and diced vegetables
– Bake until peppers are tender and filling is cooked through.
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Snack Recipes
1. Roasted Chickpeas
– Canned chickpeas, rinsed and dried
– Toss with olive oil, paprika, and garlic powder
– Roast at 400°F (200°C) for 20-30 minutes until crispy.
2. Cucumber and Hummus
– Sliced cucumbers with a side of hummus
*Tip: Use homemade hummus to control sodium and additives.*
3. Apple Slices with Almond Butter
– Thinly sliced apples with a tablespoon of almond butter
Tip: Choose green apples for lower sugar content.
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Dessert Recipes
1. Chia Seed Pudding
– Chia seeds soaked in unsweetened almond milk
– Add a few drops of vanilla extract and a sprinkle of cinnamon
– Top with fresh berries or a few chopped nuts.
2. Dark Chocolate Avocado Mousse
– Blend ripe avocado, unsweetened cocoa powder, and a sugar substitute (like stevia or erythritol)
– Chill and serve with a few raspberries.
3. Baked Cinnamon Apples
– Core an apple and fill with a mix of cinnamon, walnuts, and a drizzle of sugar-free syrup.
– Bake until tender.
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Tips for Diabetes-Friendly Cooking
– Focus on fiber: Include whole grains, legumes, and vegetables to slow down sugar absorption.
– Choose healthy fats: Use olive oil, avocado, nuts, and seeds in moderation.
– Limit added sugars: Use natural sweeteners like stevia or monk fruit if needed.
– Control portion sizes: Even healthy foods can affect blood sugar if eaten in large quantities.
– Pair carbs with protein or fat: This helps stabilize blood sugar levels.